Fitness: Power or Squat Snatch 1-1-1-1-1
Work up to a 1RM power or squat snatch in 5 attempts. Misses count as attempts.
Performance: Snatch 3 x 1
Hit 5 singles between 80% and 90% of your recent 1RM. If you're feeling good then work at the 90% end, if you're feeling off then work at the the 80% end. Your work reps must be no lighter than 80% and no heavier than 90%.
Practice movement and bar path that is consistent with your actual lift on these.
Post loads to comments.
4 Rounds for Time:
15 Overhead Squats 95/65
Rest 2 minutes between rounds.
Post time and Rx to comments.
News and Notes
- GOOD LUCK to all our runners who are racing in the New York City Marathon today: Mike O., Rob U., Eric E., Aileen, and Evan!! Let us know how it goes.
- Because of the Marathon, 4th Avenue will be mostly closed off during the high-traffic morning times, and you may only be able to cross the street underground at 4th and Pacific. Please plan ahead!
- Daylight Saving Time ended at 2am, meaning we gained an hour.
Learn How to Row From an Olympian Rower TODAY!
Whenever we have rowing in a workout, does part of you die inside? Then what could be better than slaving away at the erg for the next three and half months?! Learn to love the erg as much as you fear it: join the CFSBK Indoor Rowing Team to train for CRASH-Bs, the premier indoor rowing championship, on March 1!
If you're interested, come to Coach Nick's kick-off meeting today at 2:15pm. He'll explain the program in detail and answer questions. (Best not to PR your snatch that morning--there might also be a workout.) Send Nick an email at nick [at] crossfitsouthbrooklyn [dot] com if you plan to show up or if you have any questions.
Learn more here.
Even Brutes Can Learn to Cry New York Times
Insider's Guide to Spectating the New York City Marathon Runner’s World